Health informatics

Pasta with marinara sauce and grilled vegetables


By Mayo Clinic Staff

Dietitian’s tip:

Marinara sauce is a simple tomato sauce you can make at home.

Number of servings

SERVES 4

  1. Low Sodium
  2. Healthy carb
  3. High Fiber

Ingredients

  1. 2 tablespoons extra-virgin olive oil, divided
  2. 10 large fresh tomatoes, peeled and diced
  3. 1 teaspoon granulated sugar
  4. 1/2 teaspoon minced garlic
  5. 2 tablespoons chopped onion
  6. 1 tablespoon chopped fresh basil or 1 teaspoon dried basil
  7. 1/2 teaspoon dried oregano
  8. 1/8 teaspoon freshly ground black pepper
  9. 2 red peppers, sliced into chunks
  10. 1 yellow summer squash, sliced lengthwise
  11. 1 zucchini, sliced lengthwise
  12. 1 sweet onion, sliced into 1/4-inch-wide rounds
  13. 8 ounces whole-wheat spaghetti

Directions

Start by making the marinara sauce. In a heavy skillet, heat 1 tablespoon of the olive oil over medium-high heat. Add tomatoes, sugar, garlic, chopped onion, basil, oregano and black pepper. Simmer uncovered until the sauce thickens, about 30 minutes.

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

Brush the red peppers, squash, zucchini and sweet onion with the remaining olive oil. Place the vegetables on the grill rack or broiler pan. Grill or broil, turning as needed, until the vegetables are tender, about 5 to 8 minutes. Transfer the vegetables to a bowl and set aside.

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook according to the directions on the package. Drain the pasta.

Toss pasta with the sauce and grilled vegetables. Serve immediately.

Nutritional analysis per serving

Serving size: About 1 cup pasta and 1 cup sauce

  • Calories 363
  • Total fat 10 g
  • Saturated fat 1 g
  • Trans fat 0 g
  • Monounsaturated fat 5 g
  • Cholesterol 0 mg
  • Sodium 23 mg
  • Total carbohydrate 65 g
  • Dietary fiber 12 g
  • Total sugars 17 g
  • Added sugars 1 g
  • Protein 12 g


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